Warmup
0-3 warm-up
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
Skill Work
6 Min EMOM
Deadlift (70% of 1RM)
Deadlift (70% of 1RM)
Metcon
AMRAP 12 min
8 power snatch
8 burpee
8 power snatch
8 burpee
95/65, 85/55, 75/45, 65/35
